Portabella Mushroom Sandwich with Dijon Balsamic Vinaigrette


Portabella Mushroom Sandwich with Dijon Balsamic Vinaigrette

On hectic nights, make sandwiches to eat on the go – they’re good either hot or at room temperature. Instead of hamburgers, grill or roast meaty Portabella mushrooms and serve them as you would the higher-cholesterol beef. To store Portabella mushrooms, remove from any packaging and refrigerate in a paper bag for seven to ten days.

Ingredients

  • Four 4- to 5-inch Portabella mushrooms, stems removed
  • Olive oil cooking spray
  • 4 thin slices of red onion
  • 8 thin slices of whole-grain artisan bread
  • 4 thin slices of reduced-fat Swiss cheese (1 ounce each)
  • 2 jarred roasted red peppers, drained and sliced (about 2 ounces)
  • 4 slices of tomatoes
  • 4 fresh basil leaves

Vinaigrette

  • 1 tablespoon of balsamic vinegar
  • 1 tablespoon of Dijon mustard
  • 3 tablespoons of chopped fresh basil
  • 1 scallion, white part and 1 inch of the green, finely chopped
  • 1/8 teaspoon ground pepper

Balsamic Mayonnaise

  • 1 tablespoon of light mayonnaise
  • 2 teaspoons of balsamic vinegar
  • 1 teaspoon of Dijon mustard

Preparation

This recipe makes 4 servings.

  1. Preheat the oven to 450 degrees.
  2. Coat the mushrooms with cooking spray. Mix the vinaigrette ingredients and paint the mushrooms on both sides. Marinate for 15 minutes.
  3. Coat the marinated mushrooms and the onion slices with cooking spray. Roast them in the oven until cooked through, about 5 minutes.
  4. Coat the bread with the cooking spray and toast in a toaster oven. Place a slice of cheese on four pieces of toast. Top with mushroom, slices of onion, red pepper, tomato and a basil leaf.
  5. Combine the mayonnaise, vinegar and mustard. Paint each top slice of bread with a quarter of the Balsamic Mayonnaise. Assemble the sandwiches and serve immediately.

Nutritional Analysis (per serving)

  • 320 calories (30% calories from fat)
  • 11 grams total fat (5 grams saturated fat)
  • 17 grams protein
  • 40 grams carbohydrates
  • 6 grams dietary fiber
  • 20 milligrams cholesterol
  • 500 milligrams sodium
  • 675 milligrams potassium

Dietitian's Note: A 3-ounce Portabello mushroom has only 27 calories, 0 grams of fat, 1 gram of fiber and lots of flavor. Compare that to a 3-ounce serving of ground beef (10% lean), which has 180 calories, 9 grams of fat, 4 grams of saturated fat and 0 grams of fiber.